Intermediate Difficulty with Advanced Modifications provided

Build strength and burn fat with this no-repeat full body dumbbell workout. A variety of exercises will keep the routine fresh and challenge you from beginning to end. Have a few different weights nearby so you can adjust the resistance for each movement. A bench, chair, or box may be useful for certain exercises, but it’s completely optional. Ready to work? Let’s get started!

Warm up
Multi-Planar Lunge + Kneeling Hip Flexor to Overhead

Full Body Dumbbell Workout

DB Front Loaded Heel Elevated Squat / Flat x 12
SA Staggered DB Row x 12 each
DB Uppercut Press x 12
RDL + Shrug x 12
DB Cossack Squat / Lateral Squat x 16
DB Chest Press from Floor / from Bench x 12
DB Tate Press from Floor / Bench x 12
Wall Sit x 60 sec
DB Drag Curl x 12
DB Suitcase March x 60 sec

Cool Down
90-90 Hip Stretch
Page Turner
Side Lying Quad Stretch

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Intermediate Difficulty with Advanced Modifications provided

Get ready for a 30 minute full body HIIT workout with weights designed to improve strength, endurance, and overall fitness. This no-repeat routine features just one set of each exercise with no jumping, making it a joint-friendly option. We’ll also provide standing only options throughout. Keep a few different dumbbells nearby so you can adjust the resistance as needed. A chair, bench, or box may be helpful for certain movements, but they’re completely optional. Let’s get moving!

Warm up
Squat + Hip Pry
Toe Touch to Scarecrow
Reverse Lunge + Reach

Full Body HIIT with Weights

DB Sumo Deadlift + High Pull
Front Rack Reverse Lunge + Knee Raise
DB Push Press
High Plank Row / from Incline
DB Skier Swing
Staggered Squat + SA Curl
DB Seesaw Floor Press / from Bench
DB RDL + Row
Half-Kneeling SA Shoulder Press / Standing
DB Plank Drag / from Incline
Plank Triceps Kickback / from Incline
DB 3 Phase Squat Pulses / No DB
DB Hammer Curl & Front Raise
DB Split Stance Russian Twist
DB Pullover + Knee Raise / from Bench
Standing DB Fly
DB Hang Clean + Front Squat

Cool Down
Page Turner + Half Angel
Child’s Pose to Thread the Needle to Cobra

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle with this full-body dumbbell workout you can do right at home. We’ll use supersets to keep the intensity high and help you get more done in less time. All you need is a set of dumbbells, and having a few different weight options nearby will let you adjust the resistance for each exercise. You may also use a bench, box, or chair for some modifications, but it isn’t required. Let’s get started!

Warm up
Squat to Hamstring Reach
Hip Flexor Stretch + Page Opener
Arm Crossover + Overhead Reach

40 Min Full Body Dumbbell Workout

A1: DB Hack Squat / Flat Feet x 12
A2: DB Gorilla Row / Adjust Depth x 10 each
B1: Push Up / Incline x 12
B2: DB Side Lunge / Adjust Depth x 8 each
C1: Half-Kneeling SA Arnold Press / Standing x 10 each
C2: DB RDL + Shrug x 12
C3: DB Cross Body Curl x 16
D1: Lying DB Reverse Triceps Ext from Floor x 12
D2: DB Single-Leg Hip Up / No DB x 10 each
D3: Starfish Double Crunch / Feet Return x 60 seconds

Cool Down
Lying Straight Leg Hamstring Stretch
Figure Four Stretch
Side Lying Quad Stretch
Hands Behind Head Chest Stretch

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Intermediate Difficulty with Beginner Modifications provided

Prefer to train your core without getting down on the floor? This 10-minute standing abs workout requires no equipment, though you can add weights for extra resistance based on your fitness level. We’ll target your core from every angle with functional movements designed to strengthen and tone your midsection, burn calories, and improve cardiovascular endurance. Let’s get started!

Warm up
Standing Cat Cow
One Leg Good Morning

Standing Abs – No Equipment

Standing Triple Crunch
Sumo Side Bend
Standing Bicycle
Standing Overhead Side Bend
Single Leg Isometric Press
Standing Russian Twist + Knee Raise
Standing Dead Bug

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle at home with this full-body strength training workout. We’ll use supersets to keep the intensity high and help you make the most of every minute. All you need is a set of dumbbells, and having a few different weight options nearby will allow you to adjust the resistance for each exercise. A chair, bench, or box may be helpful for certain movements, but they’re completely optional. Let’s get started!

Warm up
Lateral Shift Squat
Stepback + Rotation
Toe Touch to Chest Opener

Strength Training at Home

A1: DB Goblet Lateral Lunge / Adjust Depth x 8 each
A2: DB Cleans x 12
B1: Suitcase Squat x 10
B2: DB Chest Press from Bench / Floor x 10
C1: Straight Arm Front Raise Overhead / Parallel x 12
C2: Sumo RDL x 10

Cool Down
Standing Quad Stretch
Downward Dog to Child’s Post to Cobra

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Beginner Difficulty with Low Impact Modifications Provided

Get moving with this 30 minute standing full-body workout designed for men and women. This no-repeat routine keeps things fresh by featuring a different exercise each time. All you need is a pair of dumbbells, making it easy to follow along from home. A chair, bench, or box can be used for a few optional modifications, but they’re not required. This workout is great for beginners through intermediate trainees and is also appropriate for those over 50. Let’s build strength safely and confidently together!

Warm up
Lateral Shift + Reach
Standing Scarecrow
Hamstring Sweep

Standing Full Body Workout

DB Goblet Squat / Adjust Depth x 12
Standing Low DB Fly x 12
SA Supported DB Row x 12 each
DB Reverse Lunge / Supported x 8 each
DB Hammer Curl + Press x 10
Kickstand RDL x 8 each
DB Front Rack March + Pause / No Pause x 60 sec
Incline Push Up x 12 / Wall Push Up x 12
DB Sumo Squat + Calf Raise x 12
DB Duffin Row x 12
DB Overhead Triceps Extension x 12
DB Staggered Squat x 12 / Adjust Depth
Standing Dumbbell Russian Twist x 45 sec

Cool Down
Wall Lat Stretch
Toe Touch to Chest Opener
Standing Quad Stretch

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Intermediate Difficulty with Advanced Modifications provided

Get stronger and build lean muscle from the comfort of home with this full-body weight training workout. We’ll use supersets to keep the pace high and maximize every minute of your workout. All you need is a set of dumbbells, and having a few different weights available will help you choose the right resistance for each exercise. Together, we’ll work to increase strength, build lean muscle, and improve overall fitness. Let’s get started!

Warm up
Standing I, T, Y Raises
Standing Hamstring Stretches
Multi-Planar Lunge

20 Min Full Body Weight Training

A1: DB Front Rack Reverse Lunge / Modify Depth x 8 each
A2: Bent-Over Curl x 12
B1: SA Kickstand RDL + Row x 8 each
B2: DB Shoulder Press x 12
C1: DB Narrow Press + Knee Raise / Feet Return x 12
C2: DB Hip Thrust / No DB x 15
C3: DB Pullover x 12
D1: Wall Sit x 60 sec
D2: DB Pronate Triceps Kickback x 12

Cool Down
Wide Stance Floor Touch + Scarecrow
Kneeling Hip Flexor Stretch
90-90 Hip Stretch

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Low Impact Difficulty with Seated Modifications

This chair workout is a safe and effective way for seniors and anyone with limited mobility to stay active. Performed entirely from a seated position, these exercises are designed to build lean muscle, improve strength, and increase endurance. Grab a pair of dumbbells or even a couple of water bottles and let’s get moving!

Warm up
T-Rotations
Shoulder Box
Straight Leg Good Morning

Chair Exercises for Seniors

SA Row
Resisted Calf Raise
Hammer Curl + Svend Press
Chair Get Up / Alternating Leg Ext Squeeze
Diagonal Chop
Alternating Straight Leg Hip Hinges
Hollow Body / Hands Down
SA Press

Cool Down
Figure Four
Quad Stretch
Chest Opener + Angel

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle at home with this fast-paced, no-repeat weight training workout. New exercises throughout will keep the intensity up and challenge your entire body from start to finish. For this 30-minute full-body dumbbell routine, it’s helpful to have a few different weights nearby so you can adjust the resistance for each movement. A bench, chair, or box may be useful for some exercises, but they’re completely optional. Ready to get started? Let’s go!

Warm up
Toe Touch to Chest Opener
Kneeling T-Rotation + Shoulder Counter

30 Min Full Body Workout

SA Bent-over DB Row + Twist x 12 each
DB Alternating Press from Floor / Bench x 12 each
DB Front Rack Reverse Lunge x 8 each
DB Standing Around the World x 10
Kickstand Good Morning x 10 each
DB Zottman Curl x 12
DB Pause Squat x 12
DB Triceps Ext from Floor / Bench x 12
Hollow Body / Knees Bent x 60 sec
Narrow Push Up / from Incline x 12
DB Reverse Fly x 12
DB Sumo Squat Pulse x 45 sec
Side Plank / from Knee x 60 sec
Low Plank Opposite Arm & Leg Ext / from Knees x 45 sec
DB Split Stance High Pull x 8 each

Cool Down
Hands Behind Back Chest Stretch
V-Sit Reach
One Leg In V Stretch

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Intermediate Difficulty with Advanced Modifications provided

Work your entire lower body with this at-home dumbbell workout designed for legs and glutes. We’ll target your glutes, quads, hamstrings, calves, and more to help build strength and lean muscle. Have a few pairs of dumbbells nearby so you can adjust the resistance for each movement. Let’s crush this leg workout together!

Warm up
Downward Dog to Multi-planar Lunge
Overhead Squat

A1: DB Squat x 15, x 12, x 8
A2: One Leg Hip Up x 12 each
B1: Pendlay March x 60 sec
B2: One Leg Calf Raise x 15 each
C1: DB Short Step Lunge x 16
C2: One Leg Balance x 15 sec each

Cool Down
Page Turner
Side Lying Quad Stretch
V-Sit Reach

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